Heavy-weight track featuring classic squats with variations in tempo (e.g., 2/2, 3/1) to build leg endurance. "Don't Stop the Party" Pitbull ft. TJR
Released during the golden era of high-energy EDM and functional strength, BodyPump 87 is famous for its brutal and the deceptive cardio rush of the Lunges . It strikes a perfect balance between heavy lifting (Squats) and high-repetition endurance (Shoulders).
BodyPump 87 utilizes the Rep Effect, a scientifically proven formula that exhausts muscles using light to moderate weights with high repetitions. This specific release is known for challenging transitions, unique timing shifts, and a heavy focus on the posterior chain. Key Technical Focus Areas
So let the file sit on your device if you must. Better yet, let it become a copy that travels to the gym, to the sticky rubber mat, to the microphone stand. Let its sentences be spoken, its tempos counted aloud. There, among the clatter and the breath, the choreography morphs into narrative; the PDF’s sterile columns become the scaffolding for something persistent: a community that meets every week in the quiet conviction that small repetitions, wielded with intention, change more than muscles — they change habit, posture, and the way a person meets the rest of the day. bodypump 87 choreography notes pdf
Flexibility, heart rate reduction, and muscle recovery.
Features deadlifts, clean & press, and deadrows to strengthen the posterior chain. "My Songs Know What You Did In The Dark" Fall Out Boy
Track 5. Triceps. Short and sharp on paper, like punctuation. The choreography suggests tempo changes so minor you barely notice them in writing; in motion they are everything. A slight pause at the elbow, a whisper of a slower negative — suddenly the muscles complain in a new vocabulary. The PDF is a translator, reducing nuance to shorthand so the instructor can speak plainly in the room. It strikes a perfect balance between heavy lifting
The flyes in BP87 are unique. Instead of a standard pec fly, Les Mills uses a wide-grip press for the first 4 reps, then a narrow-grip press for the last 4 reps. Label this clearly in your BodyPump 87 choreography notes PDF to avoid chaos on the floor.
They called it 87 as if the number carried a secret code — a session in which iron and rhythm conspired to rewrite the small rebellions of an ordinary body. The PDF of choreography notes arrived like a map, austere and clinical on the page: numbered tracks, tempo cues, rep counts, cue phrases that fit in the margin like shorthand. But anyone who’s stood under the gym’s fluorescent sky knows those neat lines are only scaffolding for what happens when breath meets bar.
Les Mills BodyPump 87 remains one of the most iconic releases in the history of the world’s most popular barbell workout. Whether you are a seasoned Les Mills instructor looking to refresh your memory, a new trainee hunting for choreography insights, or a fitness enthusiast curious about the science behind this specific release, understanding the structure of BodyPump 87 is key to mastering its flow. Key Technical Focus Areas So let the file
| Track # | Muscle Group | Song Title | Artist | | :--- | :--- | :--- | :--- | | | Warm-Up | Let There Be Love | Christina Aguilera | | 2 | Squats | Black Betty | Scooter (or Ram Jam) | | 3 | Chest | Don't Stop The Party | Pitbull feat. TJR | | 4 | Back | Again & Again - Radio Edit | Nick Skitz, Basslouder, Brooklyn Bounce | | 5 | Triceps | My Songs Know What You Did In The Dark | Fall Out Boy | | 6 | Biceps | Bom Bom - Radio Edit | Sam And The Womp | | 7 | Lunges | Sweet Nothing | Calvin Harris feat. Florence Welch | | 8 | Shoulders | Crush On You | Nero | | 9 | Core (Abs) | Troublemaker | Olly Murs feat. Flo Rida | | 10 | Cool-Down | Here Without You | 3 Doors Down |
You can access archived digital materials, including PDFs, video masterclasses, and audio tracks, via the official Les Mills Releases App or the Instructor Portal . If Release 87 is missing from your library, contact your agency representative to purchase legacy content.
Layer 1: Cue the setup and position (e.g., "Feet outside hip-width, knees soft").
Overhead Barbell Presses, Dumbbell Lateral Raises, Mac Raises, and Rotator Raises.